After competing at the 2025 HYROX World Championships in Chicago, Elite 15 regular and relay world record holder Kate Davey suffered a devastating knee injury – rupturing her ACL, tearing multiple ligaments, and facing a nine-month rebuild just to walk again.
In this honest and emotional conversation, Kate shares the full story: from the freak accident that caused it, to learning to walk again, and finding purpose through the slow process of recovery. She talks about the mental side of injury, the importance of structure and routine, and how she’s managed to keep her motivation and identity as an athlete through it all.
Returning from Rock Bottom
Kate describes the sound of the injury (“like someone stamped on a bag of crisps”), the shock of being unable to move her leg, and the day-to-day goals that gave her early wins – like getting to the shower or just making food on her own. Her reflections on filming her recovery and looking back at progress offer a practical mindset shift for anyone facing setbacks.
Lessons in Mindset and Routine
Routine became Kate’s anchor. She explains how creating daily goals helped replace the training structure she’d lost, and how filming herself or ticking off tasks gave her a sense of control. Her advice: treat recovery like any other training plan – focus on what you can do, not what you can’t.
Staying Strong and Training Smart
Even while rehabbing, Kate has found creative ways to train: from seated SkiErgs and one-legged rows to dumbbell snatches and grip-strength holds. Prior to the injury she talks about what led to improvements in her HYROX performances – including threshold running, smarter strength work, and learning to rein in intensity to go faster overall.
Beyond the Injury
Kate also reflects on her standout HYROX moments – from her relay world record in Las Vegas to her burpee tips (including how hamstring mobility and upper-body strength can make a huge difference). She talks about balancing motherhood, training at 4:30 a.m., and how her son’s resilience inspires her every race.
It’s a raw, inspiring chat about rebuilding both body and mindset after major setbacks – and a must-listen for anyone navigating injury or burnout.
To check out the full interview, watch below or listen on the Rox Lyfe podcast.
